Transcript nutrition 2
Nutrients for Wellness In this lesson, you will Learn About… How your body uses different nutrients. The sources of different nutrients. The need for water and fiber in your meals and snacks. Substances in food that should be limited. Nutrients for Wellness The Vocabulary terms in this lesson are: Carbohydrates. Proteins. Amino acids. Saturated fats. Unsaturated fats. Vitamins. Minerals. Fiber. The Six Types of Nutrients Food nourishes you with more than 40 different nutrients. These nutrients are grouped into six categories. Carbohydrates Proteins Fats Vitamins Minerals Water Eating a variety of foods to provide these nutrients is essential to good health. Carbohydrates Carbohydrates can be either simple or complex. Simple carbohydrates, or sugars, are found in fruit, milk, and honey. Sugar is also added to candy, cookies, and other foods. Complex carbohydrates, or starches, are found in breads, cereals, pasta, rice, potatoes, dry beans, corn, and other starchy vegetables. Proteins Proteins are nutrients your body uses to build, repair, and maintain cells and tissues. Foods from animal sources, such as meat, fish, poultry, eggs, milk, and yogurt contain complete proteins. They provide all the essential amino acids. Foods from plant sources, such as soybeans, nuts, peas, and dry beans contain incomplete proteins. They lack one or more essential amino acids. Fats Fats are nutrients that provide energy and perform many functions for your body. They carry fat-soluble vitamins and promote healthy skin and normal growth. Saturated fats are fats that are solid at room temperature. They are found mostly in animal and dairy products, such as butter, red meat, cheese, and whole milk. Unsaturated fats are fats that remain liquid at room temperature. They come mainly from plant sources, such as vegetable oils, nuts, avocados, and olives. Vitamins Vitamins help your body fight infections, use other nutrients, and perform other tasks. Water-soluble vitamins, such as vitamin C and B vitamins, dissolve in water and cannot be stored in your body. Fat-soluble vitamins, including vitamins A, D, E, and K, dissolve in fat and can be stored in body fat until needed. Vitamins: Functions and Sources Functions Sources Vitamin A: Promotes healthy skin and normal vision Dark green leafy vegetables; dairy products; deep yellow-orange fruits and vegetables; eggs; liver B Vitamins: Needed for a healthy nervous system; help in energy production Poultry; eggs; meat; fish; wholegrain breads and cereals Vitamin C: Needed for healthy teeth, gums, and bones; helps heal wounds and fight infection Citrus fruits; cantaloupe, strawberries, mangoes; tomatoes; cabbage and broccoli; potatoes Vitamin D: Promotes strong bones and teeth and the absorption of calcium Fortified milk; fatty fish; egg yolks; liver Vitamin K: Helps blood clot Dark green leafy vegetables; egg yolks; liver; some cereals Minerals Minerals such as calcium, phosphorus, and magnesium help build strong bones and teeth. The mineral iron plays a vital role in making red blood cells. Minerals: Functions and Sources Functions Sources Calcium: Needed to Dairy products; dark green leafy build and maintain vegetables; canned fish with edible strong bones and teeth bones Fluoride: Promotes strong bones and teeth; prevents tooth decay Fluoridated water; fish with edible bones Iron: Needed for hemoglobin in red blood cells Red meat; poultry; dry beans; fortified breakfast cereal; nuts; eggs; dried fruits; dark green leafy vegetables Potassium: Helps regulate fluid balance in tissues, promotes proper nerve function Fruits; dry beans and peas; dried fruits Zinc: Helps heal wounds; needed for cell reproduction Meat; poultry; eggs; dry beans and peas; whole-grain breads and cereals Water Water is a nutrient that is vital to your life and health. Water transports nutrients through your body, helps you digest food, lubricates your joints, removes wastes, and helps regulate body temperature. Nutritionists generally recommend that you consume at least eight 8-ounce cups of fluids a day, and even more during hot weather. Other Substances in Food Food contains many substances in addition to the major nutrients. Fiber Fiber helps move food particles through your digestive system. Hidden Fats Health experts recommend that no more than 35 percent of your daily calories come from fat. Other Substances in Food (cont’d.) Cholesterol Cholesterol is a waxy substance used by the body to build cells and hormones and to protect nerve fibers. Added Sugar Sugar occurs naturally in fruit and milk, and it provides food energy. It is also added to many prepared foods, such as soft drinks, cookies, candy, breakfast cereal, and even spaghetti sauce. Other Substances in Food (cont’d.) Sodium Sodium is a necessary nutrient that helps control the balance of fluids in the body. It occurs naturally in salt, in various foods, and in many prepared sauces. Caffeine Caffeine is a substance that stimulates the nervous system and can become habitforming. Reviewing Terms and Facts Vitamins are substances needed in 1. _________ small quantities to help regulate body functions. Reviewing Terms and Facts 2. What is the difference between saturated fats and unsaturated fats? Saturated fats are solid at room temperature while unsaturated fats are liquid at room temperature. Unsaturated fats also lower cholesterol and are considered healthier than saturated fats, which can increase the risk of heart disease. Thinking Critically 3. Select two of the following four food substances and explain whether or not they are components of your daily food and drink choices. Fiber Sodium Caffeine Sugar Vocabulary Review Carbohydrates are the sugars and starches that provide your body with most of its energy. Vocabulary Review Proteins are nutrients your body uses to build, repair, and maintain cells and tissues. Vocabulary Review Amino acids are small units that make up protein. Vocabulary Review Saturated fats are fats that are solid at room temperature. Vocabulary Review Unsaturated fats are fats that remain liquid at room temperature. Vocabulary Review Vitamins are substances needed in small quantities to help regulate body functions. Vocabulary Review Minerals are elements needed in small quantities for forming healthy bones and teeth, and for regulating certain body processes. Vocabulary Review Fiber is the part of fruits, vegetables, grains, and beans that your body cannot digest.